Greatist Workout of the Day: Friday, May 2nd

Greatist Workout of the Day: Friday, May 2nd

This series of GWODs was designed especially for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this killer workout, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.

THE DONNY

Going as fast as is safely possible, complete 21 reps of each movement, then 15 reps, then 9 reps.